午睡多久对大脑最有利?

For those of us who have the luxury of being able to nap, we know it feels like a wonderful thing – curling up on the couch with a blanket on a blustery day, all cozy and warm – we don’t need science to tell us that, but can it really help recharge our brain? The research says yes.

对于我们来说，能够午睡是很奢侈的，我们知道这种感觉-在风雨交加的一天，蜷缩在沙发上，盖一条毯子，所拥有的是舒适和温暖-是一件美妙的事情，我们不需要科学告诉我们,但它真的能帮助大脑充电吗?研究结果是肯定的。

The question remains – how long should we nap? In fact, there are a few optimal nap lengths depending on your available time and desired outcome.

问题仍然是——我们应该午睡多久?事实上，根据你的可用时间和想要的结果，有几个不同的最佳午睡时间。

1. If you are feeling an afternoon lull and just need a quick refresh in alertness, 10 to 20 minutes is your optimal goal, just a quick recharge to help you get through that last meeting of the day or bout of emails sitting in your inbox.

如果你觉得下午很无聊，只是需要快速清醒一下，10到20分钟是你的最佳目标，只是快速充电，帮助你度过一天中最后一次会议或收件箱里的邮件。

2. Feeling frustrated, stressed or need to remember some important points from a book you are reading, and have a bit more time to kill? A 60 minute nap showed a decrease in impulsivity, a greater tolerance to frustration as well as helped with cognitive memory processing. Some research showed even a small amount of sleep could potentially help reinforce learned material!

感到沮丧、压力大，或者需要记住正在阅读的书中的一些要点，并且有更多的时间可以消磨?60分钟的午睡可以减少冲动，增强对挫折的容忍度，并有助于认知记忆的处理。一些研究表明，即使是少量的睡眠也可能有助于巩固所学的知识!

3. Overwhelmed and exhausted and need a total reset? 90 minutes enhanced creativity, emotional and procedural memory and allows for a complete cycle of sleep – which may result in less of that groggy feeling you may get with a shorter nap.

不堪重负，疲惫不堪，需要彻底重置?90分钟可以增强创造力、情感和程序记忆，并允许一个完整的睡眠周期——这可能会减少你小睡时间较短时的那种昏昏沉沉的感觉。

Here are some tips to make napping easier:

下面是一些让你更容易入睡的小窍门:

· Pull the blinds, make the area dark.

拉上窗帘，让房间暗下来。

· Get cozy – make sure you are warmly dressed or have a warm blanket.

舒适——确保你穿着暖和或者有一条暖和的毯子。

· Do some stretches prior to your nap.

小睡前做一些伸展运动。

· Don’t stress it if you can’t sleep – the rest is helpful either way.

如果你睡不着，也不要太紧张——其他的方法都是有帮助的。

Now that you know the best nap length that will give your brain the biggest bang for your buck, it’s time to put napping into your routine.

既然你已经知道了最好的午睡时间，可以让你的大脑最大限度地发挥你的作用，是时候把午睡纳入你的日常生活了。

Whether you’re an early rise or a night owl trying to get a quick refresh or productivity boost, find a time that fits you to take nap to reap its benefits.

无论你是早起的人，还是想快速恢复精力或提高工作效率的夜猫子，找一个适合你的时间小睡一下，这样你就能从中受益。